Friday morning I instruct at the box I train. This morning I got in a bit early and completed a 1500m Row and 100 sit ups before folks started trickling in.
Today's WOD:
I. 400m Run/2 x 30 Squats/20 Lunges/10 PVC Rollout/5 Pull ups
II. Partner WOD - one person working at a time, run is together
30 Deadlifts (rx 95/155#)
30 Box Jumps
30 Hand Release Push ups
200m Run with 25 or 45# plate
This took folks anywhere from 30 - 40 minutes to complete.
Rogue Fitness
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